How to Make a Sensational Smoothie

How to Make a Sensational Smoothie

By Nancy Kalish

How to make a sensational Smoothie! What’s an easy, nutritious breakfast or an energizing snack? A smoothie! But don’t you dare buy the smoothies you’ll find on the shelves at your local store. Many — even those that are labeled organic — are full of cavity-causing, waistline-expanding sugar. For example, one 10-ounce Stonyfield Strawberry Super Smoothie contains a whopping 38 grams of sugar — that’s 144 calories’ worth and just 1 g less than a 12-oz can of Coke. And a small Mega Mango Smoothie at Jamba Juice weighs in at 53 g of sugar. (The large contains 95 g!)

The good news: It’s simple, fast and cheaper to make your own much-healthier smoothies at home. They’re filling and sweet, but they won’t overload you with sugar. Plus, smoothies are an easy way to get in some extra fruits, vegetables and bone- and teeth-building dairy. (You can use other liquids if you’re avoiding dairy.) All you need is a blender (preferably one that will crush ice) and a few ingredients.

Mix-and-match Smoothie Recipe

To make one serving, follow the steps below. If you want some delicious combinations to get you started, check out some of my favorites after the lists.

Step No. 1: Start with one of the following liquids:

1 cup water

1 cup milk (organic if possible)

1 cup unsweetened almond milk (or milk from another nut)

1 cup unsweetened coconut water

1 cup plain yogurt

Step No. 2: Add one of the following healthy fats and proteins:

3-4 tablespoons vanilla, chocolate- or berry-flavored whey protein powder (organic and sweetened with Stevia if possible); I like tera’swhey products

is a certified health
coach, and an editor and writer with more than 20 years of experience. She has
covered health, nutrition and oral health for Prevention, Health,
SELF, Real Simple, The New York Times, Completely Youand more.